Making Healthy Choices at Fast Food Restaurants

Eating at fast food restaurants can be tempting. For ease and convenience—not to mention price—fast food is tough to beat. And when you’re constantly on the run, fast food is something so simple to grab and go.

But fast food is almost always high in calories, fat, sugar, and salt. Case in point: If you eat a double burger, fries, and a shake, you will have eaten:

Almost 2,000 calories. That is about the total number of calories you should eat in a whole day.

A day’s worth of saturated fat.

More sodium than is recommended for the entire day.

And while some cities have banned the use of hydrogenated vegetable oils for frying, certain fast food restaurants still use them. These are the types of oils that contain trans fats. And trans fats increase your risk of heart disease.

Path to improved health

So “healthy fast food” sounds like an oxymoron. But that doesn’t have to be the case. There are ways to eat at fast food restaurants and still stick to a healthy eating plan. Here are some things to think about.

Limit your fast food visits. Eating at a fast food restaurant should be a treat. If you think of it that way, you’ll enjoy it more when you go. And the choices you make there won’t matter quite so much. Once a week is plenty.

Plan in advance. Most people duck into fast food restaurants when they’re on the go. Take a few minutes before you walk in the door to decide what you’re going to order. And stick to it.

Know what you’re eating. Many restaurants now list the number of calories as well as the amount of fat and salt in their products. If the information is not posted, ask an employee for a copy of the nutrition information.

Say no to supersize. Choose the smallest size when ordering a combo meal. Paying a few cents more to supersize your meal may sound like a great deal. But you’ll be adding a lot of fat, calories, and salt. And you’ll probably eat more than you want to. An interesting fact: When people are served more food, they eat more food — even if they don’t need it.

Pick places with menu options. Plenty of fast food restaurants now offer salads, soups, and vegetables. Don’t torpedo your salad by adding high-fat items. Pass on the creamy dressings, bacon bits, and shredded cheese. Choose veggies, a baked potato (skip the sour cream!), or fruit and yogurt on the side instead of french fries. And start your meal with a broth-based soup. You’ll eat less during the meal.

Walk away with food on your plate. The old saying, “You have to finish everything on your plate” no longer applies. When you’re satisfied — not necessarily full — you can stop eating. Ask for a doggy bag. Or split a meal with a friend.

Rethink your drinks. Sweet, sugary drinks are calorie bombs. It’s easy to drink hundreds of calories without realizing it. A 20-oz soda, for instance, has about 230 calories. The same size fruit punch clocks in at even more at 320 calories. Skip the sweetened drinks and opt for water or seltzer.

Things to consider

There are plenty of choices when it comes to fast food. Here’s what to look for — and what to pass up — when eating at a fast food chain.